Looking after your mental health during COVID-19

Dr. Anthony Feinstein

1. Stressors can trigger anxiety. Multiple stressors at the same time can ratchet up
anxiety.
2. Loss of a sense of control is a major contributing factor to anxiety.
3. Taking back control, where possible, can significantly help your mental
wellbeing.
4. By dwelling on anxiety-provoking factors you cannot control, you potentially
exhaust yourself by using up emotional energy that could be applied in a more
positive way.
5. This becomes even more important when the stress is prolonged, as with COVID-
19. Stamina and endurance are important factors here.
6. Make a list of factors that you can and cannot control. Structure, routine and
planning enhances control, so take a few minutes and write down your list and
plans. Share this approach with family, colleagues, friends.

You cannot control certain things; be accepting of But there is much that you can control.
this reality and let things go that you cannot Take care of yourself
control.
Virus: news about the virus, statistics about the Sleep
virus.
Other people’s behavior *Unplug from the negative side of social media.
Limit email, twitter, WhatsApp, Instagram where
possible. Avoid the 24-hour news cycle. Don’t listen
repeatedly to the news.
Most important before going to bed!
Economic news Nutrition: don't overdo caffeine, alcohol, sugar
Stock market *Take short breaks during your workday
Unemployment rate Structure time with family. Dinner together. See
the positives here.
Rumors Maintain social contacts. Staying in touch by
phone.
Avoid catastrophic thinking in which you stack one Quiet periods of reflection, meditation,
negative thought on top of another. Catch yourself mindfulness. Stay in the moment, keep your focus
doing this and interrupt it with a positive distractor. on the moment. Step back to gain a better
perspective
Make a list of enjoyable activities. Music, movies,
reading etc.
Exercise, treadmill at home, stretching, tai chi,
yoga.
Plan your shopping to make sure you have the
essentials but avoid frantic and excessive shopping.
Remember there may be stressors other than
COVID-19
Ask for help/therapy if necessary.
*WORK WITH YOUR NEWS ORGANIZATION TO ADDRESS THESE POINTS.